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August 25, 2014

Strength

E2MOM for 14 Minutes

3 Power Snatch

Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes. Try to do your reps touch and go if you can but that is not a requirement. Your focus, if you are a new lifter,  is making sure you are dropping underneath the bar to catch it in a partial squat. Experienced lifters can attempt to increase weight from last time if all 21 of your repetitions were perfect. If you are new to weightlifting start light and increase weight if the lifts are going well.

WOD

AMRAP in 8 Minutes

12 Alternating Kettlebell Power Clean 32/24kg
6 Burpee Jump to a Plate

Workout notes: Each rep of the Alternating Kettlebell Power Clean starts from the floor and finishes with the kettlebell racked and resting on your arm. Make sure you finish with your elbow tucked in and your arm hugging your torso.  Bring the kettlebell to your shoulder and back down in a straight line rather than performing a “swing”.  Use a 45# HG plate or two competition 45’s as your burpee target. No need to clap but the rep is finished when your hips and knees are open while you are standing on the plate.

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